Are you interested in slimming down? Are you sick and tired of diets that advocate low or no fats and crave your high fat meats? You might well be turning over going on the keto diet, the brand new kid on the block. Endorsed by many celebrities including Halle Berry, LeBron James and Kim Kardashian among others, the keto diet has been the subject of much debate among dietitians and doctors. Can you wonder if the keto diet is safe and right for you?
What’s the ketogenic diet anyway?
You must be aware that the body uses sugar in the form of glycogen to function. The keto diet that is extremely restricted in sugar forces your system to use fat as fuel instead of sugar, since it will not get enough sugar. When the body will not get enough sugar for fuel, the liver is forced to turn the available fat into ketones which are used by your body as fuel – hence the word ketogenic.
This diet is a fat rich diet with moderate amounts of protein. Depending on your carb intake your body reaches a state of ketosis in less than a week and stays there. As fat can be used rather than sugar for fuel within the body, the weight loss is dramatic without the supposed restriction of calories.
The keto diet is such that it you should try to get 60-75% of one’s daily calorie consumption, 15-30% from protein and only 5-10% from carbohydrates. This results in that you could eat only 20-50 grams of carbs in a day.
What can you eat with this diet?
The diet is a high fat diet that is somewhat similar to Atkins. However, there is greater focus on fats, usually ‘good’ fats. On the keto diet you can have
Grass fed beef
Full fat cheese
You can also get yourself a whole range of snacks that are meant for keto followers. As you can plainly see out of this list, fruits are restricted. You could have low sugar fruits in a limited quantity (mostly berries), but must forego your favorite fruits as they are all sweet and/or starchy.
This specific diet includes no grains of any sort, starchy vegetables like potatoes (and all tubers), no sugar or sweets, no breads and cakes, no beans and lentils, no pasta, no pizza and burgers and very little alcohol. This also means no coffee with milk or tea with milk – in fact, no milk and ice-creams and milk based desserts.
A number of these have workarounds as possible get carbohydrate free pasta and pizza, you could have cauliflower rice and now you can find even restaurants that cater to keto aficionados.
What are the great things about the keto diet?
If you are wondering if the dietary plan is safe, its proponents and those who have achieved their weight loss goals will certainly agree that it is safe. Among the benefits of the keto diet you can expect:
Loss of weight
Reduced or no sugar spikes
Seizure controlling effect
Blood pressure normalizes in high blood pressure patients
Reduced attacks of migraine
Type 2 diabetes patients with this diet might be able to reduce their medications
Some benefits to those experiencing cancer
In addition to the first four, there isn’t sufficient evidence to aid its effectiveness or otherwise for other diseases as a lot more research is required on the long-term.
Are there any side-effects of the diet?
When you initially start the keto diet, it is possible to suffer from what is referred to as keto flu. These symptoms may not occur in every people and usually start a few days after being on the dietary plan, whenever your body is in circumstances of ketosis. A number of the side-effects are:
Cramps and tummy pain
Diarrhea and/or constipation
Dizziness and poor concentrations
Carbohydrate and sugar cravings
These may take up to a week to subside as your body get used to the brand new diet regime. You may also suffer from other problems when you begin the keto diet – you might find that you have increased urination, so it’s important to keep yourself well hydrated. You may also suffer from keto breath when your body reaches optimal ketosis and you could work with a mouthwash or brush your teeth more frequently.